Nowadays many people are looking for an effective way to lose weight in a short amount of time. Luckily, there are dozens of dietary plans that can help them. However, any adjustments in your nutrition are quite a serious step and it is vital to plan your diet carefully. When you start a new eating pattern, you should figure out its possible risks and benefits. In this article, you will find detailed information about the 14-day boiled egg diet and a meal plan sample. Let’s get started!
The boiled egg diet is a dietary pattern that includes high amounts of eggs, lean protein, non-starchy vegetables and low-carb fruits. This diet is considered to be low-calorie and low-carb. It claims a potential weight loss up to 25 pounds within 14 days. It may help to rev up your metabolic rate and accelerate the fat-burning process. Another advantage is that it is easy to follow – all dishes and meals are quite simple. You’ll have only three major meals – breakfast, lunch and dinner. There should be no snacks during the day.
Foods To Buy And Avoid
To simplify your dieting, you can use this list of foods to consume and create your own healthy meals:
- Eggs (hard-boiled, yolks and whites)
- Lean protein (lean cuts of meat, skinless poultry, fish)
- Non-starchy vegetables (bell peppers, broccoli, tomatoes, leafy greens, zucchini and more)
- Low carb fruits (berries, grapefruit, watermelon and more)
- Your favorite herbs and spices
- Small amounts of healthy fats (olive oil, coconut oil, butter and more)
- Healthy drinks (unsweetened tea and coffee, water, sparkling water and more)
Foods to avoid:
- Grains (quinoa, barley, pasta, bread and more)
- Starchy vegetables (legumes, corn, potatoes, sweet potatoes)
- High carb fruits (dried fruits, pineapples, bananas, mangoes)
- Processed foods (fast food, bacon, chips, sweets and more)
- Sweetened drinks (sweet tea, sweet coffee, juices, soda)
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14-Day Boiled Egg Diet: Meal Plan Sample
You already know what foods to consume on the boiled egg diet and can create your own meal plan. However, if you are new to the world of dieting, it may be hard for you to choose what to include to your daily menu. Below you can see a sample of the 14 day hard boiled egg diet.
- Day 1
Eat your favorite citrus fruit and 2 hard-boiled eggs for breakfast. Have some boiled chicken fillet and 1 cup of greek yogurt for lunch. Eat a bowl of vegetable salad and some boiled chicken for dinner.
- Day 2
Eat your favorite citrus fruit and 2 hard-boiled eggs for breakfast. Enjoy 1 grapefruit and roasted fish for lunch. Vegetable salad, 1 orange and 1 hard boiled egg will be your dinner.
- Day 3
Eat your favorite citrus fruit and 2 hard-boiled eggs for breakfast. You can choose different citrus fruits to make your menu more diverse. Eat a slice of bread, one tomato and your favorite low-fat cheese for lunch. Eat a vegetable salad and chicken for dinner.
Read More: 7 Day Grapefruit Diet For Weight Loss: Benefits, Cons, And A Sample Meal Plan
- Day 4
Start your day with your favorite citrus fruit and 2 hard boiled eggs. Choose your favorite low-carb fruit for lunch and eat 2 hard boiled eggs for dinner.
- Day 5
Eat 2 hard boiled eggs and a citrus fruit for breakfast. Eat grilled fish and vegetable salad for lunch. Steamed veggies and 2 hard boiled eggs will be a perfect dinner for you.
- Day 6
Start your day with your favorite citrus fruit and 2 hard boiled eggs. Eat a low-carb fruit for lunch and chicken with vegetable salad for dinner.
- Day 7
2 hard-boiled eggs and ½ grapefruit will be your breakfast. Eat chicken and steamed veggies for lunch and grilled beef and 1 orange for dinner.
- Day 1
Eat 2 hard boiled eggs for breakfast, and some chicken with vegetable salad for lunch. Eat 2 boiled eggs, 1 orange and a vegetable salad for dinner.
- Day 2
Start your day with a low-carb fruit and 2 hard-boiled eggs. Grilled chicken and vegetable salad will be your lunch. Eat some grilled fish with veggie salad for dinner.
- Day 3
Include 2 boiled eggs and a low-carb fruit to your breakfast. Salad and grilled or boiled chicken will be your lunch. Eat a vegetable salad, 1 boiled egg and an orange for dinner.
- Day 4
Start this day with a fruit and 2 hard boiled eggs. Your second meal will consist of steamed veggies, your favorite cheese (opt for low-fat) and a boiled egg. Vegetable salad and some steamed chicken will be a nice option for dinner.
- Day 5
Eat 2 boiled eggs and citrus fruit for breakfast, tuna salad for lunch and grilled chicken with a vegetable salad for dinner.
- Day 6
Eat 2 eggs for breakfast, grilled chicken and vegetable salad for lunch and enjoy some fresh low-carb fruits for dinner.
- Day 7
Start this day with 2 hard-boiled eggs. Eat steamed veggies and grilled chicken for lunch. Tuna salad will be your dinner.
Remember about proper hydration during these two weeks. Make sure to break your diet carefully and get back to your regular meal plan gradually.
Benefits Of The 14-Day Boiled Egg Diet
You already know that this diet includes numerous healthy foods, including fresh fruits, veggies, eggs and lean protein. They all are packed with healthy nutrients – antioxidants, vitamins and minerals – that support proper functioning of your body (7, 14).
The 14 day boiled egg diet plan also excludes from your menu high-calorie, high-carb, sweetened and processed foods as well as unhealthy beverages. Such types of foods may be linked to higher risks of cancer, heart disease and obesity. Unhealthy sweetened beverages can contribute to higher blood pressure, insulin resistance, inflammation and more (2, 11, 12, 15, 16).
The supporters of this nutrition plan also claim that it offers some other health benefits – stronger hair, nails and bones, healthy vision and improved blood sugar control.
Eggs, that are the base of this diet, can offer you a number of health benefits as well. For instance, they could help to strengthen your muscles, support your brain health and immune system and lower your risks of heart disease. They can also provide you with high levels of energy and improve your skin health (5).
Read More: How To Tighten Neck Skin After Weight Loss: Cut-And-Dry Tips You Should Put To The Test
Dietary fiber, that can be found in fruits and veggies, included in this diet, also has a number of benefits. It helps to maintain bowel health, normalizes bowel movements, helps to control blood sugar levels and achieve a healthy weight (3).
Does The 14-Day Boiled Egg Diet Work?
It was mentioned above that this eating pattern can be classified as a low-calorie diet. It also doesn’t include starchy and unhealthy foods. So, you could definitely lose some weight. However, keep in mind that you will most likely only get short-term weight loss results. When you get back to your regular diet, you could regain the pounds you’ve lost.
Is The 14-Day Boiled Egg Diet Safe?
Despite the fact that this diet includes healthy and nutrient-dense foods, it is still quite restrictive. The food variety is rather poor as well. For this reason, it may be hard to follow for some dieters during a long period of time.
Another drawback is that such a low variety of foods you are allowed to consume may lead to nutrient deficiencies, if you follow the diet for longer than recommended. For instance, you know that the boiled egg diet doesn’t permit consumption of whole grains, that are packed with vitamins, minerals and most importantly dietary fiber. Starchy carbohydrates, such as potatoes (a rich source of magnesium, potassium and vitamin) are also forbidden (6, 17).
You also know that this diet is low in calories. Such calorie intake may be too low for some people. Underfueling your body over a long period of time can lead to a number of health issues such as decreased bone density and low levels of energy. Such side effects as menstrual disturbances for women and weakened immune systems are possible as well (1, 4, 10).
Taking into account all the drawbacks, it is recommended not to continue this diet for longer than two weeks and only after consulting your doctor or dietitian. It is also necessary to drink high amounts of water to support your body and suppress hunger.
What To Do To Lose Weight?
Remember that your body has specific nutritional needs, and you have to provide it with all the nutrients to stay healthy. If you aim to achieve long-term results, you have to make some lifestyle adjustments. You should do physical exercises on a day-to-day basis and maintain a well-balanced meal plan. These methods will help you lose weight and support your overall health.
Of course, all people are different and have different size, weight, age, activity level and fitness level. These factors influence the amounts of calories you should consume and burn, and the levels of physical load you should have. On average, it is recommended to get at least 150 minutes of moderate aerobic exercises or 75 minutes of high-intensity aerobic exercises a week. Of course, you can increase this amount to get better results. Don’t forget about strength training for major muscle groups – at least 2 times a week. You should also remember about recovery days, which are vital for your muscles (9).
As for the diet, make sure it includes fruits and vegetables, and healthy protein sources protein (lean cuts of meat, fish, beans, legumes, soy, nuts and seeds, and more). Don’t forget about calcium-rich foods, such as fat-free and low-fat milk, fat-free and greek yogurts, cheese and more (8, 13).
Remember that everything is quite individual, so it is highly encouraged to consult a registered dietitian before going on a diet. A health professional will help you figure out your daily energy requirements, what calorie deficit you should create, and what levels of physical activity you should have.
In conclusion, the 14-day boiled egg diet can help to trim off unwanted pounds, it is easy to follow, and it includes simple and healthy foods. However, it is still overly restrictive, and you can gain weight once you go back to your regular eating habits. That is why it is necessary to consult your doctor or dietitian before you switch to this nutrition plan.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
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- Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort (2018, ncbi.nlm.nih.gov)
- Dietary fiber: Essential for a healthy diet (2018, mayoclinic.org)
- Effect of Two-Year Caloric Restriction on Bone Metabolism and Bone Mineral Density in Non-obese Younger Adults: a Randomized Clinical Trial (2015, ncbi.nlm.nih.gov)
- Everything you need to know about eggs (2019, medicalnewstoday.com)
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- Healthy Eating for a Healthy Weight (2020, cdc.gov)
- How much should the average adult exercise every day? (2019, mayoclinic.org)
- Magnitude of daily energy deficit predicts frequency but not severity of menstrual disturbances associated with exercise and caloric restriction (2014, pubmed.ncbi.nlm.nih.gov)
- Sugar-Sweetened Beverages and Cardiometabolic Health: An Update of the Evidence (2019, ncbi.nlm.nih.gov)
- Sugar Sweetened Beverages, Obesity, Type 2 Diabetes and Cardiovascular Disease risk (2011, ncbi.nlm.nih.gov)
- The Basics of a Healthy, Balanced Diet (2019, verywellfit.com)
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- White Potatoes, Human Health, and Dietary Guidance (2013, ncbi.nlm.nih.gov)